Tag insomnia

Sleep 7+ Hours to Live a Long, Healthy, & Happy Life

Consensus Statement (published in June 2015 issue) from American Academy of Sleep Medicine and Sleep Research Society recommends 7 or more hours of sleep every night.

1. Sleeping less than 7 hours per night on a regular basis is associated with adverse health outcomes, including weight gain and obesity, diabetes, hypertension, heart disease and stroke, depression, and increased risk of death. Sleeping less than 7 hours per night is also associated with impaired immune function, increased pain, impaired performance, increased errors, and greater risk of accidents.
2. Sleeping more than 9 hours per night on a regular basis may be appropriate for young adults, individuals recovering from sleep debt, and individuals with illnesses. For others, it is uncertain whether sleeping more than 9 hours per night is associated with health risk.
3. People concerned they are sleeping too little or too much should consult their healthcare provider.

Sweet Dreams! God Bless!

– Yatin J. Patel

Insomnia may cause pain in people over 50: Research | NEWS.am

Insomnia may cause pain in people over 50: Research | NEWS.am

In a study published in the journal Arthritis & Rheumatology, researchers collected data from 4,326 people over age 50 in order to analyze their psychological and physical health, lifestyle and levels of pain. Though all patients were free of widespread pain at the start of the study, 2,764 reported some pain, Fox News reports.

Researchers found that people who experienced non-restorative sleep, anxiety, poor physical health or cognitive complaints were more likely to have developed widespread pain.

To read  more, please click on the link above.


Meditation is an Effective Treatment for Depression, Anxiety & Pain — PsyBlog


Meditation is an Effective Treatment for Depression, Anxiety and Pain — PsyBlog.

Data from 47 different clinical trials finds meditation is as effective as antidepressants.

A medical journal review has found that just 30 minutes daily meditation can improve the symptoms of depression, anxiety and pain.

The research, published in the Journal of the American Medical Association, included studies with a total of 3,515 participants (Goyal et al., 2014)…

Participants in this review had had at least 4 hours of instruction in a form of meditation, such as mindfulness or mantra-based programs…

The control groups contained matched participants who did things that were similar to meditation, but without actually being meditation.

For example, people in the control group in some of the studies performed progressive muscle relaxation. This has some of the physical requirements of meditation–i.e. you’re relaxed–but doesn’t involve the cognitive aspect…

The meditation conditions, though, consistently outperformed the control conditions, suggesting meditation is effective.

Click on the link above, to read this helpful blog by Jeremy Dean, the author of “Making Habits, Breaking Habits: How to Make Changes That Stick.”

What does a Sleep Doc do When He Can’t Fall Asleep

Photo Credit: YogaSportDallas.com

Photo Credit: YogaSportDallas.com

Well, there are times even a sleep doc can’t fall asleep! This happens most commonly prior to a big trip or sometimes after a page from the hospital or a phone call from the sleep lab. I used to get frustrated and worried about the busy day next day, which in turn would make matters worse.

Now, I have learned to relax. I do progressive muscle relaxation starting from my scalp muscles all the way down to my toe muscles; I contract them one by one, and feel them relaxing while I breathe slow and deep. This whole process if done leisurely would take 10-15 minutes. After I am done with this, I just lay there limp, completely atonic.

Then I work on my racing mind. I practice complete detachment (Vairagya). I observe these thoughts as a third person. They arise and they subside. I do nothing with them. I give up all the worries, desires, expectations, and anger to Almighty, to the Higher Power, and I just lay there completely relaxed.

This is called Savasana, which literally means “corpse posture.” When I do this, I get the physical, mental, and spiritual rejuvenation despite being awake.

I may fall asleep; I may not fall asleep. I do not worry. I do not care. Sleep is a natural phenomenon. If it comes, it comes. If it doesn’t, it doesn’t. I don’t care. I trust the Lord. I have been through tougher times with little sleep in the past. I can do that again with the help the Lord.

Well, I hope you don’t have difficulty falling asleep, but if you do, I urge you to try this. If you find it beneficial, share this post and spread the wealth!

Sleep Well, Live Well.

Mud Bathing After Meditation; Can You Stop It?

Photo credit: Sanjay Kanojia / AFP / Getty Images

Photo credit: Sanjay Kanojia / AFP / Getty Images

After you finish your meditation session, how long does it take for you to go from a divine state full of faith and love back to a worldly state full of fear and hatred? For me sometimes, it is instant. As soon as I open my eyes and leave my little corner, my mind is back in its usual state of easy irritability, occult fears, and multiple wants!

This reminds me of water buffaloes back home in rural India. These buffaloes, after getting meticulously washed by their owners in the pond on the outskirts of our little town, would intentionally fall on the way out of the pond and roll around in the mud reversing all the work of their owners!

If we learn to prevent this, then the benefits of meditation will last all-day long.

Here are a few tips I have found helpful.

1. Be mindful of mud bathing all through the day. If you can’t diagnose it, you can’t treat it.

2. Keep a picture of your meditation corner as wallpaper on your smartphone. Every time you look at your smartphone, your conditioned reflex would take your mind back into that divine state of unshakable faith, unconditional love, and boundless enthusiasm.

3. Wear a necklace with an Om or a Jesus Cross and get into the habit of touching it whenever you are under stress.

4. Meditate in the morning for 15 minutes or more per your preference. Then, add two ultra-short sessions, one in the afternoon and one in the evening, 5 minutes each. This will eliminate mud-bathing from your day completely.

If you follow these tips regularly, then the health and spiritual benefits of meditation would last longer and longer such that one day you will experience divine bliss, heavenly joy, and boundless happiness every living moment.

What has been your experience with mud-bathing after meditation? How have you dealt with it?

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